在进行重量训练时，大多数人倾向于采用“正金字塔”的练法，从高次数低重量逐渐转变为低次数高重量，以循序渐进的方式增加负荷，并尝试在最后完成2-3RM，甚至是突破1RM的重量。这种方法之所以广受欢迎，是因为它允许在前几组中进行充分的热身和调整姿势。不过，从能量系统使用的角度来看，这种训练方式可能无法以最佳状态完成后段的大重量部分，因为能量早已在前面几组耗尽。此时，要再挑战更大重量，无疑是一项不小的挑战。事实上，对于追求最大肌力并希望突破个人记录的人来说，这种情况并不利；时间消耗可能更长，而进步幅度也会相对较小。
为了打破这些限制，健力冠军Josh Bryant提出了波浪负荷法（Wave Loading）。他认为这是一种有效提升力量和增强肌肉质量的手段。他指出：“通过波浪负荷法，我不到两个月就又提高了我的表现，但这需要你投入时间去学习。”
波浪负荷法通常可以分为三次阶段，每个阶段使用不同的、逐渐减少但又增加的重量，以欺骗中枢神经系统，使其以为每次都是第一次锻炼。这有助于帮助运动员突破自己的极限。每一阶段都应该根据1RM（单次最大举起）的百分比来计算所需的重物，每个周期建议如下表格：
第一个周期
Set Weight (lbs.) Reps Rest Interval
1 1RM of 88% 3 3-5 minutes
2 1RM of 93% 2 3-5 minutes
3 1RM of 98% 1, rest for at least three to five minutes
第二个周期
Set Weight (lbs.) Reps Rest Interval
1 RM of the workout's first set plus eight pounds. Perform this set with two reps and a rest interval of three to five minutes.
Perform the second set with a weight equal to RM plus nine percent, perform two reps and rest for at least three to five minutes.
Perform the third set with a weight equal to one rep max plus ten percent, perform one rep and rest for at least three to five minutes.
第三个周期
Set Weight (lbs.) Reps Rest Interval
For the first set use a weight equal to your one rep maximum minus four percent. Perform this set with two reps and rest for at least three to five minutes.
For the second set use a weight equal to your one rep maximum minus seven percent. Perform this set with two reps and rest for at least three or more than that but less than six minutes.
For the final set use a weight equal to your current record or personal best on that lift. You should only do it once.
Before starting wave loading training, make sure you warm up properly. For example, if your current bench press is able to lift up about an additional hundred fifty pounds from your previous best performance in just over half an hour after resting from all other lifts except deadlifts while not wearing any clothing below waistline which could interfere during exercise like socks or underwear etc., then you are ready now!